Keto Diet: Everything you should know about the ketogenic diet

The keto diet – also known as the keto nutrition or internationally as the keto diet – is a popular way of eating for anyone who wants to lose weight, increase their energy, or improve their body's fat burning. The basic principle is that healthy fats and proteins, rather than carbohydrates, are the focus of the diet.

What is the keto diet?

Most people have probably come across the term "keto diet" by now, as it has become increasingly popular in recent years. A ketogenic diet essentially means a drastic reduction in carbohydrate intake. These are replaced by fats. This puts the body into a state called ketosis. Ketosis is a metabolic state in which the body uses fat instead of glucose as its primary energy source. Typically, daily carbohydrate intake is only 20–50 grams per day.

How does the keto diet work?

Normally, the body uses carbohydrates as its primary energy source. However, if these are unavailable—for example, during extended periods of fasting or while following a keto diet—it resorts to its own fat reserves. This creates a state of ketosis: fat cells release fatty acids, which are processed into ketone bodies in the liver. This process only begins, however, once carbohydrate stores are completely depleted, which usually takes several days. The keto diet only works if the meal plan is followed strictly.

The scientific background explains

Glucose vs. Ketones

Under normal conditions, the body derives energy primarily from carbohydrates. However, if carbohydrate intake drops significantly, insulin levels fall. The liver then begins to convert fatty acids into so-called ketone bodies (acetoacetate, beta-hydroxybutyrate, acetone). These serve as an alternative energy source for the brain, muscles, and organs.

Metabolic effects of the keto diet

Studies show, among other things:

• Improved insulin sensitivity: By eliminating large fluctuations in blood sugar levels, the risk of insulin resistance decreases.

• Increased fat burning: The body increasingly draws on stored fat reserves.

• Neuroprotective effects: Originally, the keto diet was used in medicine to treat epilepsy, as ketone bodies have a positive effect on neuronal balance.

• Reduction of inflammation: Ketones have some antioxidant and anti-inflammatory effects.

Is a ketogenic diet healthy?

Many experts agree that the keto diet is considered unproblematic for healthy adults over a limited period, but is not recommended as a long-term dietary approach. It is generally unsuitable for children, pregnant women, and individuals with pre-existing conditions or metabolic disorders. An exception is the medical guideline on "ketogenic dietary therapies," which permits its use in cases of treatment-resistant epilepsy and certain carbohydrate metabolism disorders.

Advantages and disadvantages of the keto diet

Below we have compiled an overview to take a closer look at the advantages and disadvantages of a ketogenic diet.

Advantages

1. Weight loss

The keto diet promotes weight loss because stable blood sugar levels and low insulin levels activate fat metabolism. As a result, many people consume fewer calories without having to consciously monitor their food intake. This natural effect makes keto particularly attractive for those who want to lose weight long-term.

2. More energy & concentration

Many users report increased mental clarity and reduced fatigue. The reason: Ketone bodies provide the brain with a constant energy source, without the fluctuations that occur with sugar. As a result, many feel more alert and focused in their daily lives.

3. Less cravings

Protein- and fat-rich meals provide long-lasting satiety. Unlike carbohydrate-rich dishes, they don't cause blood sugar levels to rise and fall as drastically, thus reducing cravings. This makes it easier to stick to the diet in the long term.

4. Potential medical applications

The keto diet is not only used for weight loss but is also being studied in research. Initial results show positive effects on metabolic disorders, neurological diseases such as epilepsy, and even in cancer research. Although further studies are needed, keto is considered an exciting field for medical nutritional science.

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Disadvantages of the keto diet

However, in addition to the advantages of a keto diet, there are also potential negative aspects of this high-fat diet.

1. Keto flu during the transition phase

The following symptoms may occur in the first few days to weeks after changing your diet:

• Headache

• fatigue

• dizziness

• Difficulty concentrating

• muscle cramps

The reason for this is that the body switches from glucose to ketones as an energy source, which causes a kind of "withdrawal symptom".

2. Limited food choices

Foods like bread, pasta, rice, potatoes, and fruits (e.g., bananas, apples) are forbidden. This can be very restrictive in everyday life, when eating out, or when traveling.

3. Fiber deficiency

Since grain products and many legumes are eliminated, digestive problems such as constipation can occur. It is important to include fiber-rich vegetables and seeds (e.g., flaxseeds, chia seeds) in your diet.

4. Social & psychological challenges

Social meals with friends or family are more difficult, as communal meals often include "forbidden" foods. Furthermore, strict diets can lead to cravings or food frustration.

5. Health risks due to increased fat and protein consumption

A poor diet (e.g., high consumption of processed meats and saturated fats) increases the risk of cardiovascular problems. Excessive protein intake can strain the kidneys, especially in individuals with pre-existing kidney disease.

6. Micronutrient deficiency

The very limited variety of foods, such as fruit, can lead to various micronutrient deficiencies in the body: vitamin C, B vitamins, or magnesium and potassium.

7. Long-term sustainability questionable

Many people abandon the keto diet after a few months because it is too strict and restrictive in their daily lives. Studies on the subject show good results for weight loss in the first 6–12 months, but in the long term, the differences compared to other diets are often smaller.

Keto recipes and everyday suitability

A common criticism of the keto diet is the lifestyle change it requires. Adjusting to the diet is a challenge, but with a few adjustments and tips, it can be integrated into the long term. For example, there are...

• Keto bread : Instead of conventional bread, a low-carbohydrate version is baked from almond flour, flaxseed or coconut flour.

• Classic keto recipes : egg dishes with cheese and vegetables, salmon with avocado, zucchini noodles with pesto.

• Snacks on the go : nuts, cheese cubes or protein-rich dried meat.

Which foods are allowed on a keto diet?

As mentioned, the keto diet involves drastically reducing carbohydrate intake (usually < 50 g per day) and using fats and proteins as the main energy sources . Here is an overview of the most important food groups that are allowed and recommended:

Meat & Fish

• Beef, pork, lamb, game, poultry

• Oily fish such as salmon, mackerel, sardines, tuna

• Seafood (e.g. shrimp, mussels, squid)

Ideally, eat it unprocessed and without breading or added sugar.

Dairy products & eggs

• Eggs in all variations

• Cheese (hard cheese, fresh cheese, mozzarella)

• Cream, sour cream, Greek yogurt (high fat, no sugar)

• Butter, ghee

Fats & Oils

• Avocados & Avocado Oil

• Olive oil, coconut oil, MCT oil

• Nuts & seeds (almonds, walnuts, chia seeds, flax seeds – in moderation)

Vegetables (low in carbohydrates)

• Green leafy vegetables: spinach, chard, lamb's lettuce

• Cruciferrous vegetables: broccoli, cauliflower, Brussels sprouts, kale

• Zucchini, cucumber, asparagus, bell peppers (in moderation)

• Mushrooms

Rule of thumb: Vegetables that "grow above ground" are often suitable for keto.

Berries (in small quantities)

• Raspberries

• blackberries

• Strawberries

• Blueberries (sparingly)

Not allowed due to their high carbohydrate content

• Bread, pasta, rice, potatoes

• Sugar & Sweets

• Soft drinks & juices

• Many types of fruit (e.g. banana, apple, grapes)

• Legumes (e.g. lentils, beans, chickpeas)

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Challenges of the Keto Diet

• Keto flu : Headaches, fatigue, or electrolyte imbalances may occur in the first few days.

• Fiber deficiency : Eating less fruit and grains means you should pay particular attention to fiber-rich vegetables.

• Long-term sustainability : Strictly limiting carbohydrates requires discipline and planning.

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